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rakul

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Hi Mohit, Your query is a very common one.  Squatting has the ability to make your butt bigger of smaller, depending on how yau're squatting. More often than not, squatting will really just shape up your glutes, making them firmer instead of bigger or smaller. If you are losing body fat on top of performing squatss, then you butt is likely to shrink. If your glutes are building muscle, however, then you butt will appear larger.   
Hi Prince, There is a really good article on blogs(5 high protein vegetarian food). You can include that in your diet.  http://fitfreak.healthkart.com/blogs/5-high-protein-vegetarian-foods  
Hi Mayur, I really appreciate the consistency that you have shown over the years, 4 years is a decent amount of time. Seems like you are doing everything that one needs to, changing the workout every 3-4 weeks, being consistent.  The only missing link could be your diet. You see since your weight is 71kgs, you should try to consume about 125-140 gms of protein everyday in your diet. Diet is of course a very important element in any fitness journey. Calculate the protein break-up of your diet and if you are maintaining the mentioned dose, you will see the desired results. 
Hi Nita, There are a lot of brands who sell unflavoured protein but due to less demand it's difficult to find it. Amway has an unlfavoured whey but it is soya based. You can check out GNC pro(100% whey). Hilmar is also one of the companies who sell unflavoured 100% whey but it;'s really difficult to find a retailer here in India. 
Hi Anil, If you do cardio first, you will burn up calories first and get your muscles warmed up, THEN do your muscular strength excersices (weight lifting, abs etc.) and you will burn the fatty fat cells.  
Hi Ashish, Lifting heavy weights is more about the mindset and simple rule is that if you lift more then the muscles will automatically become bigger. Keep these few things in mind before you step into the gym next time. a. Do you really use weights heavy enough to fall into that range? If you typically perform multiple sets of 8 to 10 repetitions for each exercise, you don't. To use 80 percent of your max for 3 or 4 sets, each set would probably consist of 5 or 6 repetitions.  b. The faster you lift, the better the results. If you're trying to increase size, fast lifts activate more of the muscle fibers that have the most potential to grow c. A fast lift with a heavy weight uses more muscle fibers than a slower lift with a lighter weight. But those big, strong muscle fibers poop out really fast—usually in 15 seconds or less. Once they've quit on you, you're left to struggle with the weight using fibers that aren't up to the task.At that point, it makes more sense to end the set than to keep going with compromised speed or bad form.  d. Focus on total reps for each exercise, and let the sets take care of themselves. Say you're doing a workout that specifies 5 sets of 5 reps. That's 25 reps total. Now let's say you use my method of doing all your reps perfectly: It might take you 6 sets instead of 5 to hit your 25-rep goal. The reward is a better workout, because you're doing more work with your biggest, strongest muscle fibers.   
Hi Jason, I am glad to know that you have already started the process of losing weight. While you have mentioned that you are dieting, i will suggest that hacing balanced 5-6 small meals is always a better idea than to go on a diet. This will increase your body metabolism. Trust me even with 5-6 meals one can actually consumer 1200-1500 calories.  In terms of training, i would suggest that you should increase the intensity and the no of days you work out for. Also inclued activites like swimming,zumba,ccling to the routine. In terms of supplements, you have to keep in mind that protein quotient in your diet has to be high. So you can actually go for an isolate protein which will give you quality proteins with no carbs or fats. 
Hi Sai, There are few additional things you can do to increase the size of your forearms and wrists. a. Wrist curls - Position the forearms on your thighs and lift the dumbell only through your wrists. Remember not to use your biceps for this.  b. Spring loader grip is also something you can invest in. Hold the contraction for about 3 seconds and do as many sets of 10 as you can throughout the day. c. Side motion culs when you turn your wrist to the side so your palm is facing inward and your elbow is bent to 90 degrees d. Wrist roller equipment, which can be a machine or a weight plate attached to a handle by a chain or rope can also be used.  Also sometime genetics come in the way of getting those big foreams, but additional hard work can certainly overcome that hurdle. 
Hi, If you are only looking at products, then you can choose ant good mass gainer. Muscleblaze is one of the popular brands in India. You can start with 1 serving a day and can increase it to 2-3 servings in some time. 
Hi Sudarshan, We have an article mentioning the same thing. Please go through it.  http://fitfreak.healthkart.com/blogs/anyone-can-get-six-pack-magic-behind-fat-loss Hope it helps.
Hi Ashish, It seems that you are an ectomorph - someone who is lean and long and has difficulty in building muscle. Ectomorph's need a diet that is high in calories, carbs, protein and fat will aid you in your quest for muscle gain. This should not be mistaken for eating precisely what you like. Rather, it just means you should eat more of what is healthy. Good news: you don’t have to steer clear of carbs such as oats, wholemeal bread and potatoes. Fats found in nuts, seeds and avocado will also bring about the right results. ‘Ectomorphs should respond well to carbs, which will spike blood sugar and help to drive protein to their muscles. Stick to the complex kind, such as sweet potatoes and brown rice. Also yoo can aim for 2g per kilo of bodyweight per day of protein minimum, but be wary of overdoing it. You can either go for a mas gainer or a blend protein. 
Hi Aman, To maintain the muscle and get more ripped, I would suggest that you do some calorie cycling. This would mean that you consume more calories on your training days and lesser on the off days. Also, on the off days you might want to cut calories, mainly from carbs and fat and keep the protein high. This type of subtle diet change will help you to get rid of some excess fat without sacrificing muscle. In terms of training, add some high intensity workouts 1-2 times a week by doing some sprinting, kettlebell work, rope jumping, etc. to burn fat. These sessions should be about 10-15 minutes total, and can be done after your weight training or as a separate session by itself.You can also include some lower body exercises like leg raises, leg throw to get rid os stubborn lower body fat. 
Hi Jay, While supplements is an important step in building your body, getting ripped is a process. You will have to keep few things in mind. a. Nutrition is the most important element. The protein has to be pretty high. b. If you want to look lean, cardio training is extremely important. c. The rest perios between the sets needs to be lesser than normal. For eg is you used to taking a break of 2 minutes between sets, then reducing this time to 1 minute wil certainly help. d. Include supersets in your exercise schedule.  e. You can also do circuit training for a couple of days. Circuit trining is working on all the body muscles one by one and that becomes one set. You can do about 3-4 such sets
Hi Prince, There is an article in the blogs section talking about the same problem. http://fitfreak.healthkart.com/blogs/anyone-can-get-six-pack-magic-behind-fat-loss
Hi Varun, It's very difficult to achieve targeted fat loss. But there are things that one can do to lose fat at the same time gain muscle. Few points that you can keep in mind next time you hit the gym. a. Diet is the most important elements for this objective. Switching to 6-7 small meals throughout the day will increase the body's metabolism. b. One should do intense cardio at least 3-4 times a week. c. One should also do weight training 3-4 times a week d. Increase the weights that you can lift as you become comfortable.  e. Last thing is to figure out the calorie that you are required to maintain based on the nature of your physical activity and it's intensity. The calculation will help you keep a balance. 

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